CROSSFIT
4 rounds (rounds start every 6:00)
200m Run
~then~
2 rounds-
10 Pull-ups
20 Push-ups
30 Air Squats
~then~
200m Run
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STRONGFIT
Week 3
2 rounds: (very light)
12 Prone Incline Rear Delt Fly
12 Prone Incline Front Raise
8 Ring Row
Bench Press
8(L) 6(M) 4(H) 10(MH)
Seated Row
10(L) 8(M) 6(H) 12(MH)
Decline Chest Press
10(L) 8(M) 6(H) 12(MH)
Neutral Grip Pulldown
10(L) 8(M) 6(H) 12(MH)
5 rounds for total calories:
:30 Assault Bike
:30 Rest
:30 Ski Erg
:30 Rest
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COMPETITOR
3 sets:
7 Barbell Single Leg Deadlift (each leg)
20 Alternating Arm DB Press
:40 Dead Hang
Every 1:00 for 21:00
Minutes 1:00 – 5:00
3 High Hang Power Snatch @ 50-60%
Minutes 5:00 – 8:00
Rest
Minutes 8:00 – 13:00
2 Power Snatch @ 60-70%
Minutes 13:00 – 16:00
Rest
Minutes 16:00 – 21:00
1 Snatch @ 70-80%
Front Squat
55% 1×10 (WOD pace)
65% 5×3 (:03 eccentric, :01 pause at bottom – every 2:00)
6 rounds (rounds start every 6:00)
200m Run
~then~
3 rounds:
5 Strict Pull-up
10 Push-up
15 Air Squat
~then~
200m Run
*1 Mile Run – recovery pace*
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WEIGHTLIFTING
At a moderate load:
Muscle Snatch 4×4
Snatch Pull
90% 4×4
Back Squat
35% 1×8
50% 1×5
60% 1×3
70% 1×8
2 rounds:
20 Reverse Hyper
:30 Weighted Plank Hold
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POWERBUILDING
Cycle 3/Week 3
Bench Press
80-85% 5×1
70-75% 5×5
(final week of cycle. push the weight)
Dumbbell Fly
8(L) 8(M) 8(MH) 8(H)
Dumbbell Incline Press
8(L) 8(M) 8(H)
Supinated Pulldown
8(L) 8(M) 8(MH) 8(H)
3 rounds:
8 Hammer Curl
8 Tate Press
8 Dumbbell Curl
8 Dumbbell Skull Crusher
(alternate rounds with a partner)
“You can observe a lot by watching.”
~Yogi Berra
